Best Exercises To Get Rid Of Man Boobs

These Are The Most Effective Moves To Make Man Boobs Disappear

When it comes to getting fit, it's normal to have problem areas. For some, it’s the lower abs. For others, it’s the chest. And just because men don’t have breasts doesn't mean they can’t suffer from sagging and a less-than-desirable accumulation of fatty tissue around the pectorals.

Now, before trying to max out on your bench press to get rid of those moobs (man boobs), ask yourself: “Do I want the chest of the guy grunting in the gym while pressing up 120kg for 10 reps?” Unless you’re looking to be the next Mr. Universe, you don’t need all that weight to get a sculpted chest. Plus, many guys make the huge mistake of overdoing the bench press without paying any attention to their back and shoulders. Luckily, we caught up with Chris Ryan, CSCS, NSCA-CPT and Trainer on US TV show STRONG, to tell us the secret to get your chest to look, well, more like this:

"Sculpting a great looking chest is about building a proper foundation through the back and shoulders first – you don't want to be the guy who bench presses two to three times a week thinking he is going to get a great looking chest only from that,” says Ryan. “The only thing you will get from a programme like that is hurt. You need to work your back and shoulders at least as much as your chest to maintain mobility and, of course, avoid droopy man boobs.”

The back and shoulders work to lift the chest and stabilise it so you have to make sure they’re getting equal treatment in your workout routine to see the best results. Ryan shared his top nine moves to target your chest while still giving your back and shoulders some love.

1. T Push-Ups

Start in a standard push-up position, with your hands slightly wider than your shoulders and your elbows completely locked out. Keeping your core tight, slowly lower your body towards the ground, making sure your elbows don’t flare out. Once your chest hits the deck, come right back up. From here, lift one hand off the ground and reach towards the ceiling, rotating your upper body in the same direction until your body forms the shape of a T. Return to starting position and repeat on the other side.

2. Diamond Push-Ups

Start in a standard push-up position but instead of placing your hands shoulder-width apart, place them directly under your chest so your thumbs and index fingers touch. Descend slowly while keeping your elbows close to your body. When your chest hits the deck, slowly rise back up.

3. Plyo Push-Ups

Start in a standard push-up position, with your hands slightly wider than your shoulders and your elbows completely locked out. Descend by flexing at the elbow, lowering your chest towards the ground. At the bottom, reverse the motion by pushing yourself up as quickly as possible. Attempt to push your upper body up until your hands leave the ground. Return to the starting position and repeat. For added difficulty, add claps while you're airborne.

4. Dive Bomber Push-Ups

To begin, place your hands on the floor slightly wider than shoulder-width apart. Spread your feet apart to roughly the same width. Stick your butt in the air to form an inverted V with your body. Lower your shoulders toward the floor. Before your chin or chest hits the floor, swoop your body forward so that your chest ends up facing forward and your back is arched. Keep your head up and arms straight. Hold this position for a moment and return to the starting position by performing the exercise in reverse.

5. Standing Military Press

Start by placing a barbell on a squat rack at about chest level. Load the barbell (remember, less is more) and grab it using a pronated hook grip. Make sure to grip the bar at a distance wider than your shoulders. Slightly bend your knees and place the barbell on your collar bone. Lift the barbell up while keeping it lying on your chest. Take a step back and position your feet shoulder-width apart. Lift the bar up in a straight vertical line over your head by locking your arms and pushing your head backwards. Lower the bar and repeat.

6. Tempo Push-Ups

Start out in a standard push-up position, with your hands slightly wider than your shoulders and your elbows completely locked. Descend into the bottom position in a super slow and controlled manner. When your chest hits the floor, return back to the top with the same slow speed.

7. Single-Arm Rotations

Grab a light dumbbell. Raise your arm and bend your elbow at a 90-degree angle with your palm facing forward. Pivot your forearm down until your palm is parallel to the floor. Repeat the motion in a controlled manner.

8. Neutral/Narrow Grip Bench Press

For this movement, choose higher reps as opposed to higher weights. Lie on a flat bench. Using a close grip, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. After a second pause, bring the bar back to the starting position. Lock your arms in the contracted position, hold for a second and slowly lower the bar. It should take at least twice as long to go down than to come up.

9. Incline Dumbbell Press

Lie on an incline bench, holding a moderate-weight dumbbell in each hand and resting the dumbbells on your thighs. The palms of your hands should be facing each other. Lift the dumbbells to shoulder level and rotate your wrists forward so that the palms of your hands face forward. Breathe out and push the dumbbells up, using your chest muscles as a driving force. Lock your arms at the top, hold for a second, and slowly lower the weight.

"Remember, changes in speed tempo (i.e. Isometric, eccentric or plyometric [contractions]) offer greater muscle stimulation,” says Ryan. “Don't be afraid to drop half the weight or more and even substitute a variety of push-up variations in between the big [classic] pressing movements to fire up the muscles in a whole new way.”